Z5 3x4x(3+1.5)

• Cycling
• 1h 2mTime
• 114Stress
• 1.05Intensity
• 91Popularity

About this workout

This workout pushes your limits with 3 sets of 3 intervals at 120% FTP, perfect for building the aerobic ceiling you need for those steep climbs or spirited group ride efforts. Ideal for maximizing your VO2 max, it’s a punishing session that will boost your capacity when the road gets tough.

Workout structure

• 5 min @ 60% (60w)
• 3X
  • 3 min @ 120% (120w)
  • Rest 1 min @ 60% (60w)
• 3 min @ 120% (120w)
• Rest 4 min @ 60% (60w)
• 3X
  • 3 min @ 120% (120w)
  • Rest 1 min @ 60% (60w)
• 3 min @ 120% (120w)
• Rest 4 min @ 60% (60w)
• 3X
  • 3 min @ 120% (120w)
  • Rest 1 min @ 60% (60w)
• 3 min @ 120% (120w)
• Rest 4 min @ 60% (60w)